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Christine Luff

Treadmill Survival Guide

By January 8, 2014

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Have you resolved to run more consistently this year? It's almost impossible to run through the winter months without doing at least some of your runs on the treadmill. Before you start calling it the "dreadmill," try some of these ideas to mix things up:

Mix it up with strength-training exercises. After a 5-minute warm-up, run at a comfortable pace for five minutes, then step off the treadmill and do two minutes of strength-training exercises, such as crunches, push-ups, side-crunches, lunges and dips. Try doing four sets of running/strength-training.

Alternate with another cardio machine. Try breaking up your run by alternating with the bike or elliptical trainer. If you want to do a 40-minute cardio workout, run on the treadmill for 10 minutes and then jump on another machine for 10 minutes, and keep alternating until you've reached your total goal time. If you run on a treadmill at home and that's your only cardio machine, try running up and down the stairs for five minutes, in between running segments.

Listen to music. Although using headphones while running outside is not safe, listening to music on the treadmill can be a great way to combat boredom and run longer. Choose motivating songs and create a playlist for your workout -- it will help prevent you from continually checking the clock to see how much more you have to go.

Try an interval workout. Rather than running at a constant pace, mix up your run with hard and easy segments. It can be as simple as: A five-minute warm-up followed by three sets of four-minute intervals (two minutes of hard running and two minutes of easy running), followed by a five-minute cool-down.

More Treadmill Running Advice

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